Metcon/Stamina

Max Rep 205# Back Squats in 5 minutes

*No re-racking

LT = 56

65

Seated Good Mornings 4x10 @ 45# 

Field Strong 6/4

A1.  Supine BB Pullup Iso Hold 3 x 10 sec

A2.  Supine BB Pullups 3x10

A3.  Standing One Arm DB Rows 3x10ea @ 75#

B.  Power Clean 5x3 @ 185# - 190# - 195# - 200# - 205#

C1.  Banded Full GH Raises 4x8

C2.  Tib Bar 4x25 @ 25#

Field Strong 5/31 6/2

A1.  DB Floor Press 3x12 @ 45#

A2.  DB Pull Overs 3x12 @ 45#

A3.  DB Floor Chest Flys 3x15 @ 35#

A4.  Prone Banded Hamstring Curls 3x15

A5.  Leg Cradle to Lateral Lunge Twist 3x2ea

B.  Incline BB Bench Press (high incline) 4x10 @ 155# - 155# - 160# - 165#

C1.  Banded Pushup Iso Hold 4 x 10 sec

C2.  Slight Incline DB Bench 4x10 @ 75# - 75# - 85# - 85#

D1.  Banded Hip Thrusts 4x25

D2.  DB Step Ups 4x10ea @ 45# - 45# - 55# - 55#

E.  Band Resisted DB Floor Press 3x12 @ 75#

Metcon

21-15-9-15-21 FT:

Thrusters, 75#

Cals Bike

Goal = sub 12

11:47

Field Strong 5/30

A1.  Incline Bench Rear Delt Fly 3x15 @ 20#

A2.  Incline Bench Shrugs 3x15 @ 50#

A3.  Chin Ups 3x5

A4.  Banded High Speed Flutter Kicks 3 x 10 sec

B.  One Deadlift every 30 secs for 5 minutes - 410#

C1.  Prone Incline Neutral Grip T Bar Rows 4x10 @ 75#

C2.  DB Shrugs 4x10 @ 100#

D1.  Banded Tib Raises 3x30ea 

D2.  Standing Calf Raises w Single DB 3x30 @ 30# 

Field Strong 6/1 6/3

A1.  Iso Bulgarian Split Squat Hold w/ Active Foot 3 x 10 sec ea

A2.  Maasai Jumps 3x10

A3.  Medball Explosive Lateral Scoop Throw 3x12 ea @ 10#

B1.  Side Plank w/ DB Reach under to extension 3x10ea @ 15#

B2.  Ab Wheel 3x10

B3.  Upright Hollow Hold w/ 15# DB OH w/ Controlled Flutter Kicks x20ea

B4.  Leg Raises w/ Opposite Straight Leg Iso Band Resisted Flexion x10ea

C.  Jump Rope x 10 minutes

Field Strong 5/28

A1.  DB Hammer Curls 3x12 @ 45#

A2.  Incline Pushups 3x20

A3.  Banded Tricep Extensions 3x20

B1.  Neutral Grip DB Bench 4x12 @ 75#

B2.  L Sit 4 x 10 sec

B2.  BB Curls 4x12 @ 75#

C1.  Band Resisted DB Floor Press 4x12 @ 75#

C2.  Banded Hammer Curls 4x20

C3.  Prone Incline DB Curls 4x12 @ 15#

Run/Walk

 4.06 miles in 44 minutes 

Field Strong 5/26

A1.  Banded Core Engaged Alt Contra Deadbugs 4x6ea

A2.  SL Banded DB RDLs 4x12ea @ 40#

A3.  Stability Ball Leg Curls 4x12 - 3 sec eccentric, 2 sec hold at extension

B1.  DB Bulgarian Split Squats 3x8ea @ 70#

B2.  Max 1 pood Goblet Squats in 30 secs x 3 - 22, 22, 23

B3.  Full GH Raises 3x8

C.  Back Squat 4x8 @ 280# - 305# - 325# - 355#

D1.  SL Banded Tib Raises 3x30ea

D2.  Calf Raises 3x50

Field Strong 5/24

A1.  Supine Ring Pullups Iso Hold 3 x 10 sec

A2.  Supine Ring Pullups 3x15

A3.  See Saw Walk w/ IR&ER 3x2ea

A4.  Chin Ups 3x5 - 1 sec hold at top

B1.  Standing One Arm DB Row 12,10,8,8 @ 70# - 75# - 85# - 85# 

B2.  Meadows Rows 4x10ea @ 50#

C.  Rack Pulls 4x7 @ 275#

D1.  Standing Calf Raises w/ DBs 4x25 @ 25#

D2.  Incline Supported Y Trap Raises 4x10 @ 10# 

Field

A.  2 Sets:

Sprint Prep Sequence 1

High Knee A Skips x 10 yards

High Knee B Skips x 10 yards

High Knees x 10 yards

Wall Drill Triples x 5ea

B.  80-60-40 (yards) 2 sets of 4 reps

*Rest 1 minute btwn reps, 2 min btwn sets

*Goal = 34 secs or less

Reps 1 - 6 = 32-34 secs

Rep 7 = 35 secs

Rep 8 = 38 secs

C.  Pushup Starts 5 x 15 yards

D.  Single Leg Lateral Hops x 5 into 10 yard sprint x 3 ea side

E.  Double Leg Zig Zag Hops x 5 into 15 yard sprint x 4

Field Strong 5/23

A1.  Deficit Pushups 3x20

A2.  DB Pull Over 3x10 @ 45#

A3.  Banded Tricep Extension 3x20

B.  BB Floor Press 4x10 @ 185# - 195# - 205# - 210#

C1.  Slight Incline DB Press 12,10,8 @ 70# - 75# - 80#

1 set of Max Reps @ 90# - 6

C2.  Incline Pushups 4x20

D1.  Band Resisted DB Floor Press 12,10,8 @ 65# - 70# - 75#

1 set of Max Reps @ 75# - 9

D2.  Seated DB Lateral Raise 4x15 @ 12#

20 Minute Assault Bike recovery

Field Strong 5/25 5/27

A.  2 Sets, 10 yards each:

High Knee A Skips

High Knee B Skips

Straight Leg Skips

High Knees

B1. Medball Explosive Lateral Scoop Throw 2x24ea @ 10#

B2. Wall Drill Triples 2x5ea

C.  3 Sets:

KB Supported Dead Bugs Feet x 12 @ 1 pood

KB Supported Dead Bugs Hands x 12 @ 1 pood

Plate Rotations 3x12ea @ 25#

Bench Adduction 3x12ea

Elevated Hip Bridge 3x12

D.  Jump Rope x 10 minutes

Field Strong 5/21

A1.  Single Leg DB RDLs 3x8ea @ 45#

A2.  Rear Delt Band Pulls 3x20ea

B1.  Booty Sprout Hip Thrusts 4x20 @ 140#

B2.  Partial Back Squat w/ Pause 4x10 @ 230#

*1 sec iso hold in hole, drive up just short of lockout and right back down

B3.  Bench Adduction 4x8ea

C.  DB Shrugs 4x15 @ 85#

Field Strong 5/19 5/20

A1.  Elevated Dying Bugs 3x10ea

A2.  Supine BB Pullups 3x10

A3.  Seated One Arm Banded Row 3x20ea

B1.  DB Incline Rows 2x12 @ 70#, 2x10 @ 75#

B2.  Strict Parallel Grip Pullups 4x8

C.  BB RDLs 4x6 @ 225#

D1.  BB Rows shin to gut 3x8 @ 185#

D2.  Alt DB Hammer Curls 3x10ea @ 45#

E1.  Medball Explosive Lateral Scoop Throw 2x24ea @ 10#

E2.  Shin Hops 2x5

E3.  Quick Feet Over Over Back Back 2x10sec

4th of July (home)

FT:

246 Double Unders

56 Burpees

34 KBS, 1 pood

13 V-Ups

1 Mile Run

26:52